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Your 12 Step Plan to Weight Loss Success in Madison, MS

Check our effective 12 step plan for weight loss!

Your 12 Step Plan to Weight Loss Success

How often have you thought, “Tomorrow is the day, I will make my weight a priority?”
Unfortunately, without the right tools, the success rate is less than 24%. It’s a new day. It’s a new beginning. Take that refreshing energy and go for it! Here is a tried and true 12 step plan that will help you make your personal weight loss success story a reality.

Get Over It – I don’t mean to sound harsh, but in order to really be successful, you need
to get over a few things:

  • Get over thinking you are being selfish if you decide to invest in yourself and improve your eating and fitness habits (your family and the rest of the world will adjust and in time, hopefully join your new way of living)
  • Get over thinking you are being selfish if you decide to invest in yourself and improve your eating and fitness habits (your family and the rest of the world will adjust and in time, hopefully join your new way of living)
  • Get over thinking that there is a magic pill or fad diet that will work. Your habits didn’t occur overnight and making true healthy changes in your life will take time and effort. I promise that your efforts will pay off exponentially and you can have fun along the way.
  • Get over thinking that there is a magic pill or fad diet that will work. Your habits didn’t occur overnight and making true healthy changes in your life will take time and effort. I promise that your efforts will pay off exponentially and you can have fun along the way.

Make a Decision – You control your destiny. When you look at your accomplishments in life, they are usually the result of a decision you made along with your commitment to make it happen. Weight loss is no different. You will be most successful if you clearly decide what your realistic goals are (short and long term), document them, review them every day, share them with others and monitor your progress along the way.

Picture This – Picture yourself at the finish line feeling your best, looking your best and showing off your newfound way of life and optimized health. The energy, the positive outlook and the vitality that goes along with weight loss and a job well done is now yours. This is the new you. This is YOUR accomplishment and will help keep you motivated as you experience expected plateau’s and challenges along the way.

Plan, Plan & then Plan Some More – There are many choices out there with regards to weight loss and fitness. The important thing is to select a program that you can live with long term…not a ‘diet’ that works only short term. You will need to plan your meals, schedule your activity and stick to it as if your life depends upon it…and for many, it does. Keeping a food journal (yes, I said it) will double your likelihood of being successful. This is very important during your weight loss phase. Being “too busy” will get you nowhere fast. If you make weight loss and healthy living a priority in your life, it will get done.

Don’t Make It Difficult – Weight loss doesn’t have to be difficult. If it is, you will not likely be compliant. Whatever you do, you need to be able to admit that this is something you can do for life. Otherwise, you may be successful short term but never truly integrate healthy habits into your life for long term success. Your objective should be to lose fat (not your lean body mass) by controlling your production of insulin (which causes you to store fat), mobilize your fat stores and build muscle along the way by ingesting adequate amounts of quality protein and incorporating resistance training to your regime. As you age, your hormone levels may need to be evaluated and optimized along the way as well. Preserving your lean body mass (muscle) will preserve and/or improve your metabolism so that yo-yo dieting is a thing of the past. It doesn’t have to be tricky. The simpler the better!

Get a Pal – It’s no secret that people who want to lose weight are much more likely to be successful if they have adequate support. When determining your support system, make sure these individuals are successful themselves and committed to helping you succeed (not sabotaging your best efforts). Studies show (and I agree) that support is critical to short and long term weight loss success. Some very good reasons include goal re-affirmation, exposure to additional weight loss information/strategies, accountability and encouragement to acknowledge your progress and keep going at times when you need it the most.

Go Slow – As you better understand your relationship with food, you will analyze your food choices and begin to ‘eat to live’ not ‘live to eat’. You will want to slow down your eating so you can savor your delicious choices, enhance your satiety, and listen to your body’s signs of true hunger and feeling full prior to feeling stuffed. In this fast paced world, going slow can be a welcomed change and actually enhance your family relationships around the table as well.

Eat Enough – Going through life feeling deprived is no way to live. If you aren’t eating enough (and the right types of foods) you will not have enough energy to do everything you want to do, your metabolism will slow and you will likely be unhappy. You will essentially set yourself up for failure. Eating 3 meals with 2 protein snacks is ideal. Staying hydrated with water and low or no calorie beverages is also important. Getting about 30 grams of protein in at breakfast (and all of your meals) will help you feel satisfied and help maintain your lean body mass. Approximately 2/3 of the American population are carbohydrate sensitive and may also be insulin resistant so controlling your carbohydrate intake will help you avoid those nasty blood sugar rebound symptoms (lethargy, shaky, headache and feeling blah or nauseous).

Work in a Work-Out– Yes, it is important. No, it doesn’t have to be for long periods of time. Yes, it should be something you enjoy. No, fitness 1-2 times a week is not adequate. Yes, resistance training is key along with cardio work-outs and…Yes, you can do it! Just get moving. If nothing else, wear your pedometer and gradually work up to the recommended 10,000 steps a day. Getting started with a certified personal trainer is a great way to begin. Variety is the spice of life and keeps you from getting bored.

Get Your Zzzzz’s – Studies show that you need about 7 hours of sleep each night. Inadequate sleep has been shown to interfere with metabolism of carbohydrates and as a result, cause high blood glucose levels which increases insulin levels and results in fat storage (not good). It has also been shown to decrease leptin levels which affects our appetite (causes us to crave carbohydrates). Another significant effect is reduction in our levels of growth hormone which can result in storage of fat as well. None of this is good news. Sleep is more important than you think!

Talk to Yourself – Your ‘self-talk’ can mean the difference between success and failure. You know what I mean…it’s that angel on one shoulder reminding you of your goals and how great you are doing and the devil on the other shoulder saying ‘just this one won’thurt’. You have control over these situations even if you need to talk to yourself out loud or have goal reminder messages as your screen saver, in your wallet or all over your house/office. This will get easier over time as your new habits evolve and become a way of everyday life. Talk yourself through those difficult times, distract yourself or call your pal for some positive reinforcement. You are worth it!

Celebrate – As you progress through your journey, celebrate you and all of your accomplishments. A new outfit, pair of shoes or that gadget you’ve been wanting…a new piece of fitness equipment, a series with a personal trainer, a protein supplement indulgence (yes, they are really delicious)…a bubble bath, a pedicure or a new haircut. You have earned it. Isn’t life grand?

Bonus Box:
7 Top Weight Loss Mistakes

  • Thinking exercise or diet alone will get you the results you want.
  • Attempting weight loss efforts for anyone other than you.
  • Going for ‘low fat’ instead of ‘controlled carbohydrate’
  • Not monitoring your lean body mass as you lose weight resulting in loss of muscle and slower metabolism
  • Not eating enough – feeling deprived generally results in a rebound ‘binge’ and slower metabolism
  • Having an ‘all or nothing’ attitude – life is meant to be enjoyed – if you make a mistake, just get back on track with the next meal…not the next week or month
  • Weekend think (“It’s the weekend so…) – plan your weekends so that they don’t derail your efforts throughout the week